The sweet smelling scent of lavender has also been found to be good for treating cases of anxiety. Apart from its use for treating anxiety, lavender has been cultivated over time for its flowers which are widely used in beauty products and medicines as it has a high concentration of volatile oils which has distinctive and pleasing fragrance. This is because the strong smelling aroma that comes with lavender is thought to be a very good emotional anti-inflammatory reliever. Studies have also shown that a room laced with aroma oil is great for anxiety victims and that is why it widely used in aromatherapy sessions.
One study in particular found that students who inhaled the lavender aroma before going for an exam were less anxious unlike their counterparts. Another study showed that the lavender pill is also great for people suffering from generalized anxiety disorder as it was found to have the same effect as Ativan which is an anti-anxiety drug.
In addition, other studies also found that a lavender massage is a very good stress reliever as it has the ability to lower the systolic pressure which normally comes with stress. You can also utilize the use of lavender essence by applying a few drops in your bath, pillow or a cup of hot water and inhale it for to help calm you down. The lavender essential oils can also be dabbed directly on the skin to help calm you. The good thing about lavender is that it contains no sedative effects unlike other natural remedies and has no potential for drug abuse or dependence.
Apart from treating patients and alleviating them from anxiety disorders, lavender is also good in treating painful inflammatory conditions such as migraines and joint pain. In addition it is also good in treating depression symptoms as well as conditions related to dementia.
4. Manage your diet
Your diet is another factor that can cause you major anxiety disorders. Because of this, experts are always warning us to always watch what we eat because as the saying goes, you are what you eat. This is because caffeine, alcohol and added sugars have been shown to increase one’s anxiety levels.
Caffeine for example will boost your energy but will leave you feeling restless, jittery and anxious. This does not mean that you should totally abandon caffeine but you should instead try and cut down its consumption or opt for a healthy drink but with less caffeine like green tea which is also very good in preventing inflammation. This also means that you should try to cut down on drinks which are heavy on caffeine such as soda, chocolate, tea and over the counter medicines like midol.
Another option is to go for food rich in magnesium, zinc and vitamin B12. You should also try to as much as possible keep away from difficult to digest food such as processed meals which are usually low in fibre as well as food rich in saturated fats and fried foods. This is because an unhappy gut will lead to an unhappy mind.
Another point to keep in mind is to always ensure that your food supply is always being replenished. This is because when you are hungry, you tend to be irritable and anxious due to low sugar levels in your system. It is therefore advised to always keep a light snack close by so that you can easily munch on when hungry. Just ensure that the snack you are taking contains healthy nutrients and try to as much as possible to keep away from junk food as they won’t do you any good as in the long run as you may attract cases of obesity.
5. Chamomile tea
Chamomile tea is one of the best remedies to take when feeling agitated. This is because it contains the apigenin and luteonin chemicals which are essential for relieving you of anxiety and promote relaxation. One study conducted on the effectiveness of chamomile tea on anxiety found that patients with generalized anxiety disorder who took the tea for 8 consecutive weeks had a significant reduction of anxiety unlike those who opted for other treatment measures such as placebo.
Other findings have also shown that chamomile is not only good for helping in relaxing you and significantly reducing cases of anxiety but can also help in the fight against depression. In addition to its effectiveness in the treatment of anxiety and depression, no known side-effects have been noted with the use of this herb and is not addictive unlike other antidepressants and even keeps on working better with its continued use.
It was also found that some compounds in chamomile bind to some brain receptors just like other anxiety treatments such as valium. Other benefits that comes with the consumption of chamomile tea is that it can be used as a natural remedy for treating digestive disorders, colds, muscle spasms, skin rashes, inflamed gums and other infections. Another advantage that comes with its use is that it is very rich in flavonoids and also acts as a very powerful antioxidant which helps prevent inflammation of the joints and body muscles.
The best way to take chamomile tea is by simply pouring a cup of boiling water over 2 to 3 teaspoons of dried organic chamomile leaves. You should then let it seep for about 15 minutes then drink it in between meals. You should therefore take the tea atleast four times a day for maximum effect. You can alternatively add about 10 drops of chamomile extracts in your bathing water then soak away your worries in it.
6. Lemon balm
Lemon balm also known as the honey bee in Greek has been used over time to help treat cases of anxiety and stress as well as help in reducing cases of insomnia. In addition, studies have also shown that it can successfully be used to improve one’s learning capacity as well as improved sensory perceptions.
Another advantage that comes with the use of lemon balm is that it can be used as an adaptogen meaning that it can help the body cope well with external stressors coming from the environment. Many ingredients in this herb are also thought to help in killing bacteria as well as certain viruses. In addition, lemon balm is also said to help individuals improve their attention accuracy scores as well as aid them with better working memories as well as secondary memories leading to improved performance. Other findings showed that lemon balm is rich in tannins which are very good sources of anti-oxidants which help in the reduction of inflammations therefore enhancing and strengthening your immune system.
Other findings also indicate that this herb is good for relieving one of chronic fatigue as well as digestive problems. These problems include bloating, gas, vomiting which usually accompanies anxiety attacks, heartburn as well as poor appetites.
In one study, findings showed that subjects who took the standardized lemon balm were more calm and alert after its intake unlike those who opted for other remedies such as placebo. This does not however mean that you should take them frequently and in large quantities as this is said to make one more anxious. You should therefore consult an expert who can effectively advice you on the right dosage but you should start with a small quantity. The lemon balm is normally sold as tea, capsules and tincture. It can also be taken with other remedies such as hops, chamomile and valerian for maximum effects.
7. Try omega-3
Findings have also shown that the fatty acids in omega 3 are very good for easing anxiety and in turn lift your mood. This is because it has the ability to lower the stress chemicals in the body by fighting off adrenaline and cortisol. The fatty acid present is also essential in that it promotes cardiovascular health. Omega 3 in this case is good for you in that it will help in lowering the bad cholesterol and raising the good ones which are beneficial to your body.
Amazing sources of the omega 3 include canned fish such as tuna and salmon, walnuts, and flax seeds. The fatty acids found in the omega 3 can only be found in these foods. This is because the body has no ability to synthesize it on its own. The good thing about omega 3 is that it decreases inflammation and is an important component of the body’s cell membranes as well as the nerve synapses.
According to one study, students who took fish oil supplements were calmer and were less anxious. All this was determined by their eating and sleeping habits, cortisol levels as well as their mental states.
Apart from being good for relieving stress, fish oil is also good for the heart and can even protect one against depression. Omega 3 is therefore an essential requirement just like breathing because we simply cannot do without them. This is due to the fact that omega 3 supplements are as efficient as conventional anti-depressant medications necessary for treating the mental illness. Omega 3 has also been found to aid in preventing mood disorders. This is because it helps in the functioning of the brain regions which are essentially involved in motivation and emotional regulation.
8. Stop over thinking
The mother of all anxieties as has been stated earlier is over thinking things that don’t even exist. Most people who suffer from anxiety have been found to have catastrophic thinking. As a result, one finds themselves thinking about horrible and often unimaginable things happening to them. As a result they find themselves going crazy over things that don’t even exist!
When anxious, you will often find yourself obsessing over what you said or what you should have said or creating very fearful what-if scenarios that could possibly go wrong. As a result, you will always find that you are constantly tired and tightly wound with worry. You will therefore find that you are always physically and emotionally sick due to the anxious messages doing round in your minds. Another bad thing that comes with over thinking is that we might in the long run believe what we are constantly thinking and worrying about.
It is therefore time that you took reign of those negative thoughts as you have the power and ability to interfere with those negative thoughts and believes. This might sound simple but as they say, a journey of a thousand miles starts with as baby steps.
As a remedy, you can stop and take a few breaths then go even for a walk to help clear your mind. As you take the walk, try to self-analyze and go through the situation going round in your mind and the chance of it happening. You will be shocked to find that you were just over reacting and chances of the catastrophe happening is next to zero. This walk is therefore the best thing for you if you think that you are about start panicking over something non-existent. You can alternatively your thoughts and attention to something more productive and neutral instead of obsessing over negative thoughts.
The amazing thing about this remedy is that it is found in most beers. This might be the reason why most people go for a drink or two after a very long tiresome day to enjoy themselves. The bad news however is that it does have that tranquilizing effect you are hoping which usually accompanies the bitter herb in the brew. The sedative compound found in this herb includes the volatile oil which can be found in the extracts and tinctures as well as in the aromatherapy found in hops pillows.
The negative side of this are less. Doctors claim that allergic reactions to hops are few and unlikely to occur. However, in case you feel or see these side effects, please visit your doctor as soon as possible. Rashes, itching, swellings, difficulties in breathings and dizziness. Just to make sure that these side effects of hops are minimized, try using little amounts of hops at the start.
Are there evidences that hops works? Yes, a study done on mice found out that the hops made them calmer and sleepy more often as compared to the other mice that were used as control experience. Some scientists even insist that hops has similar chemical components that is found in cannabis which relaxes the nervous system.
Well, do you even know that hops pickers have been found to be calmer while picking the crop I the farm? I thought you should know.
However, it should be noted that breast feeding and pregnant mothers should avoid hops as it can harm them. In this case, it should not be combined with anesthetics and other medications during and after operations as it makes people feel very tired.
10. Try meditation
Meditation has been proven time and again to be a very good stress reliever. This century old Buddhist practice is very effective in the treatment of anxiety and is now a mainstream therapy. This practice is the best as it will enable you to experience mindful awareness and will allow you to experience the true essence of each moment as it occurs rather than what one is expecting or fearing. You can simply begin by paying attention to the present moment intentionally and with curiosity and with an effort to attend without any judgment.
This is also the perfect time to throw in a bit of yoga to also help you relax, clear your mind and connect with your inner being. This is also because yoga has been found to have tremendous results on one’s emotional and physical well being. This is because yoga will help in regulating your body’s stress response systems while decreasing physiological responses to stress such as short rapid breathing, a racing heart as well as high blood pressure.
In one study where subjects underwent yoga and another one which did not, notable results were found between these groups. In the first group which had undergone yoga, significant improvements in terms of their anxiety, depression levels, perceived stress and an overall improvement in their energy levels and an overall well being were noted. Back pains, insomnia and headaches were noted to have decreased among the target group unlike those who had not engaged in yoga.
For those of us who are socially awkward, this is a great chance for you to work on your social skills. Get out of your comfort zone and try to interact with other like-minded individuals and you are bound to experience less anxiety attacks. And so grab your mat and match on and join the rest of the world with this stress relieving exercise.
As you might have noticed, life is too short for you to worry about non-existent occurrences. You should simply, get out, take a walk and enjoy what life has to offer. If you feel like your current location is constricting and is posing danger to your sanity, consider relocating or visiting your folks in the country side where you can simply reconnect with nature.